If you’re like me, you are always on the lookout for ways to mix up your workout routine. Considering the current #stayhome circumstances, things can get old and boring real quick.

Here are 3 different formats for workouts that can be done in your home. These workouts are meant to serve as a template – feel free to sub your own moves and ideas using the format to create new, fresh workouts to keep you healthy, strong, and sane!

Rules before we start:

1. No equipment is needed, but if you’ve got dumbbells, a kettlebell, etc., toss those in to amp it up.
2. Work at your own pace. You should push yourself to where you need to rest, then do so. Listen to your body.
3. Intensity always trumps time. Quality > quantity.

 

Workout #1

Warm-up with 3-5 minutes of light cardio and some dynamic stretches.

Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.

AMRAP #1 (Lower body)

Complete as many rounds as possible in 8 minutes of the following:

• Walking Lunges – 10 each leg (20 total)
• Plyo Lunges – 10 each leg (20 total)
• Squat Jumps – 20 reps
• Burpees – 20 reps

AMRAP #2 (Upper body)

Complete as many rounds as possible in 8 minutes of the following:

• Close Grip Push-ups – 10 reps (knees or toes)
• Tricep Dips – 20 reps (use chair, step, etc.)
• Bicycle Crunches – 20 reps
• Burpees – 20 reps

Finish with as many push-ups as you can do in 2 minutes.

Workout #2

Warm-up with 3-5 minutes of light cardio and some dynamic stretches.

Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.

Tabata: 20 seconds of high intensity, 10 seconds of rest

Exercise	Work Hard	Rest	# of Rounds
Mountain Climbers	20 sec	10 sec	6
Push-ups	20 sec	10 sec	6
High Knees	20 sec	10 sec	6
Tricep Dips	20 sec	10 sec	6
Burpees	20 sec	10 sec	6
Squat Jumps	20 sec	10 sec	6
Russian Twists	20 sec	10 sec	6
Plank	20 sec	10 sec	6

 

Workout #3

Warm-up with 3-5 minutes of light cardio and some dynamic stretches.

Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.

Complete the following for time:

80 Jumping Jacks

70 Crunches

60 Mountain Climbers

50 Squat Jumps

40 Tricep Dips

30 Squats

20 Burpees

10 Push-ups

Finish with a wall-sit for as long as possible. Try and beat your record next time!

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